Fast Twitch Muscle Fiber Workout

We all know it's important to increase our cardiovascular endurance, but how many of us know the importance of strength and power?  The average person has about 60% fast muscle fiber and 40% slow-twitch fiber.  Anaerobic exercises increase your overall strength and power.  They also help increase exercise-induced growth hormone.  This hormone is the most powerful body tool to stop aging, reduce fat and tone muscle.  

Unfortunately, when most of us finish high school, we become slow-twitch exercisers, only performing aerobic exercises.  When you stop doing anaerobic exercises, these muscles begin to atrophy.  Don't let this happen to you.  Use these fast twitch muscle toning exercises to help strengthen your fast twitch muscles.  

  • 1 Behind the Neck Barbell Push-Press
    • Stand with feet shoulder width apart, holding a barbell behind your head, resting on your shoulders.
    • Bend your knees to give you enough power to hoist the barbell up until its over your head and your arms are fully extended.
    • Carefully lower the barbell to starting position and repeat.
    • Perform 4 reps with as much weight as you can without hurting yourself. You may want to have a spotter with you for safety.
    2 Weighted Normal-Grip Pull-ups
    • Stand under a pull up bar and hold a dumbbell between your lower legs. Grab the bar with your palms facing behind you.
    • Pull your body up until your chin is resting over the bar.
    • Perform 5 reps, or as many as you can.
    3 Split-Squat Jumps
    • Stand with one leg in front and the other in back. Bend both legs until the thigh of the front leg and shin of the back leg are both parallel to the ground.
    • Jump up until your body is all straight, then land back on the ground with your feet reversed.
    • Perform 5 reps on each leg.
    4 Rapid Bicep Curls
    • Stand with your feet shoulder width apart and a Dyna-band resting under both feet.
    • Hold one handle in your right hand and do quick bicep curls, bringing your forearm only up a 45 degree angle.
    • Perform this for 10-15 seconds, then repeat with the other arm. Do on each side 2-3 times.
    5 Rapid Triceps Extensions
    • Stand with your feet shoulder width apart and a resistance band resting under one foot.
    • Hold one handle in your right hand. With your elbow bent, facing forwards, with your hand near your ear. Extend your arm towards the ceiling, keeping your elbow facing forward.
    • Perform this for 10-15 seconds, then repeat with the other arm. Do on each side 2-3 times.
    6 Short, Very Quick Push-ups
    • Get in push-up position and do very quick push-ups, raising your body up only about 6 inches off the ground.
    • Keep doing these push-ups as quickly as you can for 30-60 minutes.
    • If you need to go onto your knees, go ahead.
    7 Short Sprints
    • Find an open area with plenty of room to run.
    • Sprint as fast as you can for 10-40 yards (30-120 feet).
    • Stop, rest for 60 seconds, then repeat. Perform this 5 times.

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